Can High Rep Bodybuilding Workout Sessions Enhance Muscle Definition?
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By :
Francesco Castano
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One of the most sought after bodybuilding goals is definition, where body fat is lost so that muscles appear far more aesthetically pleasing, yet exactly how is such a goal achieved while at the same time sustaining precious muscle mass? This question has left many bodybuilders confused and angered as they experience substantial muscle loss when seeking to improve muscular definition. While some may understand that enhancing definition is dependant upon modifying specific diet methods for dramatic fat loss, others feel as if particular weight lifting variables are the primary thrust behind enhancing muscle definition. When adopting such an ideology, one of the most popular bodybuilding techniques is to enhance rep range, where lighter weight is implemented to allow for a greater than normal amount of reps per set, and quite a few bodybuilders believe that this weight lifting method will bring muscle definition to new levels, therefore some adopt an exclusive lower weight and higher rep approach to weight training during a fat loss phase.
I cannot confirm exactly where this bodybuilding idea originated, but can only guess that because lactic acid buildup in muscles occurs when performing high rep bodybuilding workout sessions, and therefore results in a muscle "burn" that is missing when using heavier weights, some have become convinced that this targets the muscle in a more direct way, and thus must bring definition to levels far beyond what is common with a lower rep range. It's also possible that cardiovascular stimulation accompanying higher rep weight training workout sessions causes many bodybuilders to believe that they are losing a greater amount of fat, and they then adopt such methods when muscle definition is the primary intention. The problem with such ideas is that the weight training component of a workout regimen is not designed to reduce fat or improve definition, but rather to stimulate muscle size and strength, and therefore should be implemented with this particular intention.
By modifying rep range to address muscle definition, the bodybuilder adversely impacts the overload he or she provides to muscle tissue, and will inevitably begin to lose a portion of muscle mass that was built with higher weight and lower reps. Instead of enhancing definition, this particular weight lifting technique will interfere with this very goal by harming muscle, as higher reps per set have no more of a beneficial impact on muscle definition than low rep workouts, but they do offer a lower level of overload and fatigue, negatively impacting muscle growth, and increasing the likelihood of muscle loss when following a reduced calorie diet plan for fat burning.
Therefore, a bodybuilder should continually structure each weight training workout with a proper hybrid of low and high reps in order to sustain muscle mass while working towards enhanced definition, and focus on modifying diet strategies to encourage fat reduction, which is the key behind improving definition in every muscle group. But is there a workout change that will accelerate the fat reduction process? Yes, and the method does not involve any alterations to the weight training workout plan, but does stimulate the cardiovascular system to enhance metabolism and overall fat burning capability; aerobic exercise is the key to boosting the speed of fat reduction, and is often neglected by bodybuilders to the detriment of muscle definition. Even when pursuing muscle mass gains, aerobic activity will assist in controlling body fat percentage, so in addition to a properly structured weight training workout routine comprised of high and low rep ranges, aerobic activity is a very important concept in fostering maximum muscle definition, and should become required practice in any weight training workout plan.
If you are seeking muscle definition, and find fat loss to be disappointing, do not adopt a high rep range for your weight training workouts, but rather first restructure your diet plan, which is the primary factor behind body fat gain or loss, and then aim for consistent aerobic sessions, preferably five days per week if you are able, and once these variables are implemented, you will begin to experience body fat reduction and definition enhancements that will promote muscle gains to the skin's surface. If you are currently engaged in regular aerobic activity, make sure intensity level is sufficient, as a walking pace is not sufficiently challenging to the body for any significant metabolism boost, and remember that no workout variable, whether it be weight lifting or aerobic activity, can substitute for a correctly designed fat reduction eating routine, so focus on fat reduction eating methods for the most noticeable improvements in the definition of your muscles.
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Author Resource:-
Francesco Castano authors MuscleNOW.com, a diet and weight training program teaching the exact techniques for building muscle mass without supplements or drugs. He also owns IncrediBody.com, an online fitness superstore selling weight training equipment at guaranteed lowest prices.
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2009-07-24 01:18:05
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